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When starting a dietary journey it is not always easy to understand how to calculate calorie needs and macronutrient calculations. 

We often get confused and make mistakes linked to a lack of awareness of these factors rather than a real intention to "go astray".

But there is a solution: use a calculator that allows you to extrapolate these data easily by entering a few simple data regarding your very personal situation. Would it help you to live this phase of the diet better too? 

We think so and so we are ready to explain to you how to learn to use a simple calculator which is particularly useful in the case of one ketogenic diet. But first, let's delve into the importance of macronutrients as they relate to the ketogenic diet.

First day of keto diet: activate ketosis

The strength of the keto diet is the activation of the state of ketosis. Therefore, from the first day of the diet it is essential to follow some basic rules, such as reducing carbohydrates which must not exceed 30/50 grams per day. 

Only in this way is the physiological state in which the body is forced to use fat reserves to produce energy by exploiting the action of ketones and accelerating weight loss.

So which macronutrients should you prefer? Naturally, the green light is given to good fats and proteins, achieving the dual purpose of promoting metabolism and increasing lean muscle mass. 

We can therefore deduce one conclusion: macronutrients must be distributed correctly to achieve the desired weight goal. And their quantity must be well calculated based on some factors related to the person, such as daily calorie needs and the type of activity performed.

Macronutrient calculation in the ketogenic diet

The most frequent question for those approaching the ketogenic diet perhaps for the first time is: how many kcal can I consume per day? Identifying calorie needs is always a very personal thing and not the same for everyone.

Yet there are some basic rules that everyone must follow, regardless of their situation.


Let's start with carbohydrates which are the ones that cause the most concern. Let's say that there are two ways to count carbohydrates, depending on whether they are: 

  • totals 
  • net

To calculate net carbohydrates you must refer to the quantity described above, which we repeat must not exceed 30/50 grams per day. But remember that they must be clean! So you have to remove some ingredients from more processed foods, such as sugar alcohol and fibre.

A little complicated don't you think? This is why the advice is to calculate total carbohydrates instead. Also because excessive consumption of carbohydrates ruins the sacrifices made to enter ketosis and then you will have to start all over again.


For proteins everything is simpler. We know well that in general proteins must represent 20/30% of the total calories in a day, but we also know that everything is relative because it depends on each individual's lifestyle. Weight, sport and age affect this overall value.  

However, in this case if you exceed the expected quantities there is no reason to become anxious: ketosis is not compromised as happens with carbohydrates. In fact, here it's the opposite: a protein calorie deficit can negatively affect weight loss and health. 


Fats should not be missing from the ketogenic diet. Obviously we are talking about healthy fats, which become our body's fuel and allow us to provide the necessary daily energy. You need to balance them with proteins to avoid exceeding the calories expected for a day, but they must never be insufficient. 

This would lead to a decrease in energy, increased hunger, and reduced absorption of vitamins. We must therefore ensure that the body has at least 70/80% of calories deriving from good fats, which can be obtained by eating meat, fatty fish, eggs, Mct oil, butter and other fattier foods. 

Calories, food and macronutrient calculations

Even if you often hear that calories in the ketogenic diet count for little, it is always good to pay attention to this factor too if you really want to lose weight. If you eat more calories than you actually consume, you are certainly not on the right track!

In calculating calories, a primary role is played by the foods chosen in your daily planner. Therefore, pay attention to the quality of the foods purchased: for example, forget about processed foods (with a lot of calories!) and instead prefer whole foods, which contain vitamins, fiber and minerals, are low in calories and are good for your health.

So is it better to count calories or calculate macronutrients?

It depends a lot on the goal you have set for yourself, but both are facts you need to know for faster and more targeted weight loss.

In short, just know that counting calories is useful both in keto diets and in other ways and naturally aims to help you lose weight. Counting macros is excellent in ketogenic because it helps activate the state of ketosis faster. 

Keto calculator and weight loss app

Raise your hand if you've never downloaded a weight loss app! We know well that in order to lose weight, especially near summer, we try anything. One of these, increasingly popular with the advent of the digital age, are the applications that are easily installed on the smartphone and which help you lose weight by offering useful services such as calculators or menus to follow, both for keto and other nature. 

In many ways they also prove useful for monitoring the phases of the diet and the progress and therefore encourage the continuation of the path which too often suffers setbacks. 

The calculators, found both on the apps and on their own, are excellent for calculating calories (ketogenic diet or whatever path you are following). 

A comprehensive keto calculator helps you calculate exactly how many macronutrients to take based on the parameters you set yourself and the weight goal you want to achieve. 

Furthermore, it is not limited to the weight goal, but can also include fat loss or muscle gain.

Keto Calculator (macros)

Your gender *

Your age *

Your height *

Your weight *

How active are you? *

What is your weight goal? *

Maintain your weight

Keep at 0%

Gain muscle

Enter 1 to 50%

Lose weight

Enter -1 to -50%

  • 5 to 10% is a small weight gain/loss
  • 10 to 20% is moderate weight gain/loss
  • 20%+ is a great weight gain/loss

What is your body fat %?

2-5%10-13%Essential fat

How much do you want to consume?

We have prefilled these consumption amounts for beginners to intermediate keto-ers for the best results. If you’re more advanced, adjust as needed.

Protein Ratio

Grams of protein per pound of lean body mass

An adequate amount of protein should be consumed on a ketogenic diet. For most people, losing muscle mass is undesirable. Set this ratio to a minimum of 1.76 g/lb of lean body mass. Increase the ratio based on your strength goals and exercise demands.

Net Carb Intake

It is highly recommended that you keep your carbohydrate intake at or below 5% of total calories on a ketogenic diet. This turns out to be an average of 30g net carbs per day.

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Your Daily Macronutrient Goals

Recalculate Goals ↑
-- Protein (g)
-- Carbs (g)
-- Fat (g)
-- Total Calories

Results Summary

You have to stay up 0 of carbohydrates, 0 protein, e 0 fat, to reach your goal

How to use a macronutrient calculator

A respectable calculator teaches you how to calculate calorie needs and calculate macronutrients. But you must first fill in all the fields adequately and precisely and then you will obtain the required data that will help you better tackle your ketogenic diet.

But what data should be entered? Here they are in detail:

  • Personal data. Age, sex, height, weight: these are the parameters used to calculate the BMR, i.e. the basal metabolic rate, i.e. the energy burned per unit of time (at rest). These are values that change from individual to individual because they take into account body composition and muscle mass.
  • Activity level. By writing the degree of activity carried out, which can be zero, medium or intense, the calculator will be able to tell you what your energy expenditure is and therefore how many calories you consume in a day, to consequently identify the number of calories to consume.
  • Desired goal. What do you want to do: lose weight, maintain it or gain it? Based on your answer, the calculator will establish a calorie deficit or surplus. 
  • Macronutrient calculation. To establish how many fats, carbohydrates or proteins you need to consume, it is advisable to add other fields relating to body fat percentage, protein ratio, number of carbohydrates.

How to calculate calorie needs and macronutrient calculation with this tool?

After entered all the data inside your calculator it will do all the work for you (at least in the initial phase!).

It will provide you with the foundation to start your diet and continue it to your desired goal. In fact, all the data you will obtain concerns only and exclusively yourself and you must take them into serious consideration to develop the food plan to be followed consistently for the entire duration of the journey.  

However, the calculator is a strong ally in this battle against extra pounds, but alone it can do nothing to speed up results. Naturally, the rest of the work is up to you, trying to be diligent, following the established rules and avoiding the temptations dictated by gluttony or the tiredness that inevitably occurs when you are on a diet.

Therefore, here is some good advice for enhancing the action of a calculator, which proves to be a valid aid when combined with other factors. .

Tips for losing weight without unexpected stops

Once you have used the calculator and know everything about how to proceed with your diet, you can make a shopping list and prepare the planner with daily and weekly menus.

So are you finished? Absolutely not! And now your real test begins that will lead you to your goal. 

We want to give you some advice to achieve it without unexpected stops that will extend your efforts indefinitely:

  • Don't be tempted! The deprivation of some nutrients such as carbohydrates can induce the desire to take them even when full. Don't listen to that little voice that pushes you to go astray and stick to the quantities imposed by the calculator.
  • Do regular physical activity. A diet (any diet) is slowed down by the absence of movement which not only speeds up weight loss, but is also good for physical health.
  • Sleep well. Lack of sleep, although it seems to have nothing to do with weight, has its influence on a diet. Sleeping well and in the right amount is a luxury that you must allow yourself to feel good and reduce any form of stress that can compromise your will.

What if despite all the weight it remains unchanged?

Don't worry: pick up the calculator again and redo all the calculations. Perhaps something has changed and consequently the parameters no longer reflect your situation which must be reviewed and readjusted to continue the path and achieve the objectives set.